Are blueberries FODMAP safe?

You may be wondering, are blueberries FODMAP safe? The answer is yes!

Blueberries contain very little FODMAP content unless in a concentrated form like jam.

Blueberries are a versatile fruit that can be used within breakfast on cereal / granola or within desserts as well as refreshing drinks. 

In this article I will explain how to safely incorporate blueberries within a low FODMAP diet.

FODMAP content of blueberries

Blueberries are low in FODMAPs.

Large portion sizes of over 500g contain high amounts of Oligos-fructans but this is around 6 portions so it is unlikely someone will be consuming that amount (1).

Although blueberries are almost FODMAP free, blueberry Jam is high in FODMAPs. It contains high amounts of fructose at a 1 tablespoon portion (1).

Ways to incorporate blueberries in a low FODMAP diet

On the low FODMAP diet, blueberries can be enjoyed in many ways: muffins, smoothies, oatmeal or in a low FODMAP fruit cup. 

Remember to use low FODMAP flour and low FODMAP milk when making blueberry recipes to ensure they are low in FODMAP. 

When making low FODMAP smoothies for a low FODMAP diet, ensure it contains only 1-2 low FODMAP fruits and within the portion sizes.

Low FODMAP blueberry recipes 

Below I have outlined some recipes that use blueberries, that can be safely enjoyed in a low FODMAP diet:

1. Low FODMAP blueberry muffins
2. Slow cooker oatmeals 
3. Low FODMAP blueberry smoothie
4. Low FODMAP fresh blueberry pie

How many servings of fruit are allowed on the low FODMAP diet? 

There is no official amount of fruit that is allowed on the low FODMAP diet.

However, you may find that you get FODMAP stacking when you eat more than one portion of fruit at a time.

This can happen even when you are eating low FODMAP fruits.

FODMAP stacking is when multiple lower FODMAP foods end up meeting together in the bowel and cause a reaction due to the total load of FODMAPs. 

You can read more about what is FODMAP stacking here.

Blueberries FODMAP Content – health benefits

In addition to the blueberries FODMAP content being safe.There are multiple health benefits to including blueberries in your diet. 

Blueberries are 85% water which makes them low in calories and they are packed with vitamins and minerals including Vitamin C, Vitamin K and Manganese. 

Blueberries also provide a source of fibre.

In addition to vitamins and minerals, blueberries also have flavonoids which are antioxidants.

Antioxidants help fight against free radicals that can cause cell damage and diseases (2, 3).

Intake of blueberries reduces risk of cardiovascular disease, type 2 diabetes and weight maintenance (4, 5, 6, 7). 

Summary

Blueberries are a fantastic choice of fruit to incorporate in a Low FODMAP diet because they are safe up to a 500g serving. 

They can be eaten guilt free due to their multiple health benefits as stated above. 

Blueberries can be enjoyed in various forms including breakfast oats/ granola or smoothies, muffins, yogurt cups etc.

Written by Rida Mahmood, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert